Fiber Matters

Content Tools

In a recent business meeting, one employee was being especially cantankerous and another remarked that the first obviously needed more fiber in his diet. Everyone laughed and the meeting continued.

The point of this anecdote is that everyone at the meeting knew that fiber in the diet is a good thing, and that its absence can make us cranky. What they might not have known is why, nor the other remarkable benefits that accrue with adequate dietary fiber. They might be especially interested to know that fiber is a vital key to staying slim.

On the theory that we’re more likely to do the stuff that’s good for us if we understand why it’s good for us, here are the top 10 things you should know about fiber, along with some recommendations for tasty, inexpensive ways to boost the amount of fiber in your diet.

What is Fiber?

Fiber refers to the parts of plants that humans can’t digest. Generally classified as either soluble or insoluble fiber, it is found in varying amounts in all vegetables and fruits. The American diet is extremely low in fiber because we traditionally have focused on refined grain products, such as white breads and pastas, and eat few vegetables and fruits. Insufficient fiber in the diet can cause constipation, which is not only uncomfortable, but also extremely unhealthy. Good sources of fiber include whole-grain breads and cereals, beans, bran, vegetables and fruit. Flax seed and psyllium seed are also superb sources of fiber. Fiber supplements are available, but food sources are more often recommended because they provide whole nutrition.

Start Slowly

It’s hard to imagine another simple lifestyle change that could have such far-reaching implications as simply reaching for whole-grain bread and fresh fruit. If you aren’t in the habit of eating fiber-rich foods, start slowly and go for what you find most delicious first. You may not be a bean fan, but you’ve always enjoyed strawberries. Maybe fruit has never appealed to you, but you just can’t get enough carrots. Slow and steady wins the race, and the prize at the end of the road is your health. That’s worth making some changes for, isn’t it?

Top 10 Fiber Facts

1 Fiber helps add volume to your meals without adding calories. It also helps your digestion by assisting the peristaltic process, allowing digested food to move more easily and more quickly through the colon. Fiber helps sweep away harmful toxins.

2 A high-fiber meal helps stave off hunger because its cellular structure takes longer to break down in the intestinal tract. While it’s there, you don’t feel as though the fuel tank is empty.

3 Fiber helps reduce the absorption of fat from food and drinks and can help prevent obesity.

4 High-fiber foods give you more energy on a sustained basis because they help maintain stable blood glucose levels. The energy is released steadily over time, rather than in short bursts, like sugar provides.

5 The recommended average daily allowance for fiber is between 20 and 35 grams. For example, one cup of cooked beans has about 12 grams of fiber, a slice of whole-grain bread has about 2 grams, and an apple has about 3 grams.

6 Most Americans eat less than 50 percent of this suggested daily fiber intake. Where do you fit on the fiber continuum?

7 A high-fiber diet reduces your risk of cancer. Insoluble fiber doesn’t dissolve in water, so it moves food through your gut more quickly, which decreases your exposure to carcinogens. It also helps cleanse your colon as it moves along, acting like tiny brushes that sweep the colon walls free of potential toxins.

8 Diets high in fiber help the body absorb certain vitamins and minerals during the digestive process. This is accomplished when soluble fibers are broken down and become absorbed in the intestines rather than in the stomach.

9 Soluble fiber also helps lower blood cholesterol. A happy coincidence is that foods with plenty of soluble fiber are also delicious: oats, oat bran, oatmeal, peas, beans, barley, citrus fruits and strawberries, to name the stars.

10 Insoluble fiber is a critical part of normal bowel function. If you eat a diet rich in wheat cereals, wheat bran, grains such as rye, brown rice and barley; vegetables such as cabbage, beets, carrots, Brussels sprouts and turnips; and, everybody’s favorite, the apple, you may never need a laxative.

Kathryn Compton is editor in chief of Herbs for Health.

KATHRYN’S OATMEAL EXTRAVAGANZA

Serves 2

I don’t know why I always wait for winter to prepare this. Maybe because my mother pushed oatmeal as the perfect winter breakfast because it would stick to our ribs while we were out playing in the snow. You can make it any time of the year and will find it a surpassingly tasty way to start the day.

1 cup water
1/2 cup old-fashioned rolled oats
Dash salt
1/2 cup dried cherries or cranberries, or a mix of both
Handful raisins
1/2 teaspoon cinnamon
Handful chopped walnuts and/or almonds
1 tablespoon toasted sesame seeds or flaxseed
1 tablespoon unsalted sunflower seeds
Sorghum molasses or honey to taste (Note: If you like blackstrap molasses, using it will provide extra iron. It’s a bit too sulphuric for most tastes, however. And never let your children see you adding it to their oatmeal. They’ll think you’re poisoning them.) Milk to taste

Bring the water to a boil, turn down heat and stir in oats and salt. Cook for 3 minutes or so (I like mine chewy), or until it begins to thicken. Remove from heat, spoon into two bowls. Sprinkle all the other ingredients over the top, give it a dollop of molasses or honey and a splash of low-fat milk. Write us a nice thank-you note for sharing this delicacy with you.

Most Popular

Subscribe today and save 58%

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)